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  6. Nori vs. Salsify

Nori vs. Salsify — In-Depth Nutrition Comparison

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The main differences between nori and salsify

  • Nori is richer in vitamin A, vitamin C, manganese, folate, copper, vitamin B2, iron, zinc, and vitamin B3, yet salsify is richer in fiber.
  • Daily need coverage for vitamin A for nori is 104% higher.
  • Nori contains 10 times more folate than salsify. Nori contains 146µg of folate, while salsify contains 15µg.

Food types used in this article are Seaweed, laver, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Nori vs Salsify infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nori
Nori
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Contains more CalciumCalcium +48.9%
Contains more PotassiumPotassium +25.8%
Contains more IronIron +227.3%
Contains more CopperCopper +277.1%
Contains more ZincZinc +250%
Contains more ManganeseManganese +370.5%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +800%
Contains less SodiumSodium -66.7%
~equal in Phosphorus ~56mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nori
Nori
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 15% 0% 0% 3.8% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
Contains more Vitamin CVitamin C +747.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B2Vitamin B2 +157.8%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin B5Vitamin B5 +88.8%
Contains more Vitamin KVitamin K +1233.3%
Contains more FolateFolate +873.3%
Contains more Vitamin B6Vitamin B6 +37.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Salsify DV% diff.
Vitamin C 39mg 4.6mg 38%
Manganese 0.988mg 0.21mg 34%
Folate 146µg 15µg 33%
Vitamin A 260µg 0µg 29%
Copper 0.264mg 0.07mg 22%
Vitamin B2 0.446mg 0.173mg 21%
Iron 1.8mg 0.55mg 16%
Fiber 0.3g 3.1g 11%
Zinc 1.05mg 0.3mg 7%
Vitamin B3 1.47mg 0.392mg 7%
Protein 5.81g 2.73g 6%
Vitamin E 1mg 0.19mg 5%
Vitamin B5 0.521mg 0.276mg 5%
Vitamin B6 0.159mg 0.218mg 5%
Magnesium 2mg 18mg 4%
Vitamin B1 0.098mg 0.056mg 4%
Carbs 5.11g 15.36g 3%
Vitamin K 4µg 0.3µg 3%
Choline 10.4mg 25.9mg 3%
Calories 35kcal 68kcal 2%
Calcium 70mg 47mg 2%
Potassium 356mg 283mg 2%
Sodium 48mg 16mg 1%
Protein per 100 calories 17g 4g N/A
Calories per 10 g protein 60kcal 249kcal N/A
Weight per 100 calories 286g 147g N/A
Fats 0.28g 0.17g 0%
Net carbs 4.81g 12.26g N/A
Sugar 0.49g 2.9g N/A
Phosphorus 58mg 56mg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.061g 0.041g 0%
Monounsaturated fat 0.025g 0.003g 0%
Polyunsaturated fat 0.11g 0.074g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more ProteinProtein +112.8%
Contains more FatsFats +64.7%
Contains more OtherOther +409.5%
Contains more CarbsCarbs +200.6%
~equal in Water ~81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +733.3%
Contains more Poly. FatPolyunsaturated fat +48.6%
Contains less Sat. FatSaturated fat -32.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.